Vertical pulling. Hes very good with the hammers, and hes got world records in both of them. Like I said, you are probably already strong enough to handle the weight. Brett McKay: Right. And if youd like more information about Matts programming, check out his book Strength Lab,available on Amazon. Athletes that had that different drive than your normal people. I need to be able to accelerate that object in as short amount of time as possible, so I need horsepower. Im curious what does your strength training program when youre also competing in Highland Games? Most of you have probably never heard of Dan McKim. Brett McKay: How do you battle with our programming? I mean, theyre stones, theyre not perfect and you get a full approach like that. Ive been very fortunate to be part of a sport that allows me to travel around the world and do some pretty awesome stuff. I kid. American Dan Williams broke the record in 2014 with a throw of 6.17m (20ft 3in). Should the biceps get more respect? Yes, I believe it is unfair. I had a weird spot writing the program, because I knew there were a lot of similarities to it and at the end of the day, if it aint broke, Im not going to rewrite it just so I can say this is original. Matt Vincent: Youve got to. Or up to 20 KB throws overhead if you have one. Thats never been the goal, but as long as I can still be valuable and help people out. Former Highland Games World Champion, Matt Vincent, and former thrower, Chad Wesley Smith have both said that training in the gym only gets you so far. A max weight is going to be a higher risk of injury for an athlete than a lower weight, right. The camaraderie is great, because theres probably only 20 of us that are at the top end in the world. With a strong lifting background, he was already primed for classic Highland Games events like the caber toss, hammer throw and weight throw. From left to right: Richard Sorin, Bert Sorin, Dan McKim, Bret Contreras (hint: being closest to the camera gives the illusion that yourethe most jacked!). 2 X rounds if a beginner. A shot put coach told me long ago that strong biceps help the tricepsthe real throwing musclesfunction better by allowing the forearm to decelerate faster. As I progress into each phase, the reps drop while the weights increase. I can do that, but Im also going to gain a bunch of weight, lose some mobility and be slower. As I prep for this off-season, Im excited to move my depth from letting my buttwink hinder and hurt my squat development. Chad has lost over 50 pounds since October, learn how he's done it. I havent got much better at it. Its amazing to me that the logic of, If I want my biceps bigger, right, I can do, say, curls, and do a bunch of sets of curls. Brett January 27, 2016 Last updated: September 28, 2021. That eliminates a lot of the ego. Dan and I are different athletes, and Ive beat him some and hes beat me some. (LogOut/ At 55, he set two world records for 28-pound and 42-pound weight throws for distance, records that stand to this day. What Ive been fighting for in my sport is, essentially, the same rules that the NCAA, IOC, SHGA, WADA, etc. DM: The Scottish Highland Games is part track and field throwing and part strongman. Now, weve slapped a medical term on it to make athletes tell themselves its okay to do. Ive really enjoyed the online coaching and stuff, the little bit that Ive done of it. If I want to stay around 300 pounds, I have to consciously eat all the time. For me, both mentally and physically, I have to have an off-season away from the sport. Im a performance athlete, so since the amount of weight on the bar doesnt do me a lot of good in a contest, because were not lifting bars. The basics: 1. Powerlifting Training for Everything 210kg Snatch, 250kg Clean and Jerk, 920lb raw deadlift, 2,221 raw total, 3rd at 2010 World's Strongest Man and 19' . As always, I appreciate your support, and until next time, this is Brett McKay telling you to stay manly. I mean, injuries are going to happen, right. It made throws every week easier and I have already set a few practice PRs. Kettlebell training for Highland Games: 12.4: Caber tossing 101: 14.1: Hammer throwing : 14.3: Standing weight-over-bar: 17.4 . For me, they fit in nicely with my upper back work, which is important for events such as the caber and hammer. Sorinex sells a glute ham roller, a new piece, that I love doing leg curls and glute ham bridges with. Well, it's not and we will show you how with a little effort, creativity, and a playful attitude. Its really the easiest way to about it. My plan is to put 3 implements (14 pound stone, 16 pound hammer, and 42 weight for distance)in the Hyudai and throw at lunch. Matt Vincent: Yeah, Im 32, Ill be 33 in April. 2. Thankfully, its still considered a PED in mainstream sports, but my sport has been soft on it. It is comprised of eight (internationally) or nine (US and Canada) events. Do you know how many calories you typically throw down per day? Thats just from Ive just abused my body for the last two decades and Ive not been that nice to it. Through high school, I ended up playing football and doing track, and having more success, actually, as a shot putter. What Ive found that works the best for me, and, you know, not just works the best for me, but is conducive to the life I live. I set to work, as I did with throwing, to find what the common threads were among the most successful athletes. The Iron will always kick you the real deal. Equipment Required: A sandbag, A BOSU ball, A punchbag. Dan McKim Instagram. I noticed an increased awareness of my bodys athleticism and increased explosiveness within the first few weeks. Training has been a passion of mine since I was 14. Im a meathead. Training Tuesday: Highland Games Programming. DM: My money is on you, bud. The heavy stone is anywhere from about 22 to 28 pounds and you throw it just standing like a shot put throw, but you dont get an approach. How did it come up? A shot put coach told me long ago that strong biceps help the triceps-the real throwing muscles-function better by allowing the forearm to decelerate faster. Brett McKay: Do you think youll stay connected to the sport in some way as a coach or mentor? The Brain Games package consists of a series of games and exercises designed for young children in classroom settings. What about macronutrient split? How do you work around this? Ive been following you on Instagram. Im sure its not looking like a body builders diet, Im sure youre eating for performance. The people there are going to be super friendly even if youve never touched any of it. You are a Highland Games competitor, so not a champion. Probably wouldnt hurt to add in some core work. Thats probably been the event that Ive been the best at over the last couple of years, as well as the weights for distance. The North American Scottish Games Athletics (NASGA) website has a great database of Highland Games where you can search for upcoming events and see current stats and rankings. English (North America) English (Europe) English (Oceania) etina Deutsch Espaol (Espaa) Espaol (Latinoamrica) Franais Magyar Italiano Polski Portugus (Brasil) Romn Trke English (Philippines) English (Singapore) Indonesian Ting Vit What do you feel is most important for training for Highland Games powerlifting style training, weightlifting style training, or strongman style training? Today on the podcast, we discuss the Highland Games, whats involved with it, how you can get started if you want to try throwing a caber while wearing a kilt, the type of training you need to do, strength training to get ready and prepared for Highland Games competition. Whenever Im not willing to do what it takes to train for it. You can walk outside and listen to all kinds of talk, get told that youre a god or a total bastard. Heavy/Light: Periodized Throwing for the Highland Games. Brett McKay: It seems like theres a lot of camaraderie in that sport, in the Highland Games. It was my answer to my version of 531, basically. As things moved on, Im sure someone took one and said, I think I can throw it further than you or higher. Thats what the original ones actually looked like, and they were counterbalances for the other side of the scale. What that allows me to do is like I said, never miss a rep during training. But most will not be able to do this. When the rubber meets the road, fitness sport is an endeavor driven by endurance. I may even like to see the squats come second, alternating Overhead Squat with Back Squat. What keeps you going, right? The heaviest implement you'll likely throw is a 56 lb weight or caber. Im curious This is something I want to do. Ive always wanted to get involved with it somehow, get in touch with my Scottish ancestry. (Questions not related to today's topic should be directed towards the daily thread.) Do taller guys have the edge when it comes to Highland Games, or is height not a major factor? You may have seen theHighland Games online or on television: guys in kilts throwing giant logs, tossing hammers over their heads, etc. BC: Okay, so I can see why some people say it resembles a bodybuilding split, but its easy to see how it would still be very effective for explosive sport training as it contains two pressing days, a pulling day, and two heavy/explosive hip and leg days. A novice class is basically just like anything else, you just sign up and go. 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Im going to stop when its not fun anymore and right now, its still a lot of fun. My body is going to, I think, quit before Im willing to quit. What I aim to provide is a program that optimizes your time spent in the weight room and enhances your Heavy/Light throwing practices and, by extension your games results. Thats a really bad idea. (LogOut/ A stone is 14 pounds, a two stone is a 28 and four stones is 56. Matt Vincent: No clue what thats like, anyway, all of that happens in the kitchen anyway, it has nothing to do with your gym time. Id say that, along with the volume of work I do each week. If you want a peek into the life of a professional Highland Games competitor, check out Matts siteand follow him on Instagramtoo. Whatever I can do to stay in that. Anyways, today on the podcast, I have a world champion Highland Games competitor. Just search for him on Instagram, hes got a really entertaining Instagram feed as well as find him on YouTube. If it is straight the toss is said to be in the 12 o'clock position. 16# Hammer: 1577.25 (World Record) All right, Matt Vincent, welcome to the show. Its exactly the same rules as throwing the Olympic shot put. You know, Im tired, or, I need to rest, or, I deserve this or this and that, and the truth is, you dont. Do you do half squats, or just avoid squatting altogether? How far he throws is completely, has nothing to do with how far I throw. One can easily see the connections between points one and two. Man if I could just get on the treadmill a little bit more, these abs. Go train by myself in the garage, or, you know, get up when its cold and do those necessary things. Throwers perform these exercises throughout training in some shape or form. Improve the most missed lift in Weightlifting. Lets switch gears. Wednesday Back and bis Matt Vincent: No, thats correct. Change), You are commenting using your Twitter account. Its okay Dan, we all want a biceps pump. There is no one right way to do this. Its just measured for distance. The principal weight training exercises involved in power development are the Olympic lifts (clean, snatch, overhead press/jerk variations) and the power lifts (bench press, squat variations, and deadlift variations). 03-19-09 05:30 PM - Post# 537024. I guess weve all been part of sports at this point that we understand that no one really cares. Change). When we were lifting together, you informed me that you cant squat deep, and I saw that you have a nasty case of buttwink when you try to squat rock bottom. Right. Chad Wesley Smith Training with the JuggernautBJJ App, Top 5 BJJ Strength & Conditioning Mistakes, Strength Training for Jiu Jitsu World Championships, Strength Training for Jiu Jitsu Competition, Powerbuilding Upper Body Pump w/ Marisa Inda, The Foundations of Strength & Conditioning, 10 Week JuggernautAI Powerbuilding Transformation Challenge, The JuggLife | Dr. Spencer Nadolsky | Tackling Obesity, The JuggLife | Dr. Mike Israetel: Training and Nutrition for Beginners, 5 Min Mile & 500 Pound Deadlift Challenge | Pre-Test, The JuggLife-Jacob Tsypkin: Reflections on Regionals, 4 Common Mistakes in Energy System Training, Powerbuilding Deadlift & Squat Session w/ Marisa Inda, The Basics of BJJ Strength & Conditioning, Scientific Principles of Strength Training. Ill be honest with you, I finally figured this out not too long ago. A Day in the Like of a Strongman - and we thought we had it bad. Your glutes were burning like crazy after just one set of all 3 exercises. Dr. Clinton Lee helps you improve your shoulder health. Are you in your 30s, Im guessing? I like being able to move. Highland Games are as iconically Scottish as bagpipes, kilts and whisky all of which feature heavily at any gathering. And I think you make a good point about the throwing I do. But, its the combination of strength, athleticism and explosive ability that makes you a formidable and successful thrower. Dan is currently one of the best Highland Games competitors in the world, having won the National Championship from 2010-2013 and the World Championship in 2011 & 2013. Dan McKim eBook: Behemoth: Power Training for Strength Athletes Dan McKim Facebook Fan Page Ill probably work on losing weight and doing some body composition stuff. 14 weeks per phase.. or 3 phases in 14 weeks? I have a twin and we put my poor mother through hell, but you have 5 boys in total, I couldnt even imagine how much of a handful that is. Its a really interesting strength sport out there. Tell us more about your training. This program is essentially a "desert island" plan that you can do just about anywhere in 15-20 minutes, 3 times a week with minimal equipment. Sports Science Topics & Research Guest Articles, Peer-Reviewed Articles (Journal Publications), Coaching, Personal Training, Programming, & Nutrition Topics, Coaching, Personal Training, Programming, & Nutrition Guest Articles, (Brets note: I randomly found a video of Dan performing hex bar jump squats so I embedded it below), (Brets note: below is my friend Jim Kielbaso showing off the glute ham roller), Dan McKim eBook: Behemoth: Power Training for Strength Athletes, How to Isolate the Quads and Hams in a Garage Gym. Haha! In the Highland Games, we are throwing such heavy implements, that you truly have to have a base of strength that rivals other strength athletes (strongman, powerlifting, weightlifting). Your email address will not be published. Easy throws focusing on form. Then, Ive also got to be able to be quick enough to use the momentum of me moving my body or spinning and rotating so that I can apply force for a longer time. Pleasetell us a bit about yourself, and be sure to include your height, weight, and age. But two hundred pounds is always two hundred pounds." Hit me up through my contact page or social media. I dont necessarily count them, though, as its a struggle for me to maintain a high body weight. You want to turn your shoulders away from it, and push the hips first, and then really throw a hay maker. I keep my diet to keep me in that range. Go see if you actually like it first or if you like the environment. Its one of those fringe strength sports along the lines of Strong Men or power lifting. Perhaps this is Dr. Clinton Lee gives you some strategies to keep your knees feeling healthy and strong. Im not going to be a guy who just phones it in. An 800# Deadlift and more great progress from JuggernautAI users! 3 sets of 8 with a minute rest OR 55 OR 53 OR Pyramids OR multiple Pyramids, aka Waves. Jim has been a huge influence and a really good friend for the last five or six years. When I first started, I was so addicted and excited about throwing that I practiced five to seven days a week for 18 months straight; rain, snow, cold it didnt matter. We are not weight lifters who throw, we are throwers and must train accordingly. Those are really your best places. Throw Ideally, if you have the implements, choose two or three events and practice them. The cards are going to fall where they fall. Brett McKay: You talk about you wear kilts when you do this. $30/month($15/month if also signed up for Throws Programming). Personally, it makes it fun when I beat them, knowing the things they are doing. So, in short, Im realizing that the glutes are very important to my sport, and my time with you and on the Force Plate helped reiterate that to me. Like I said earlier, a strong posterior is critical for my events, so adding in the things you showed me has not only helped my training but also my back health. After doing that, I got into a normal job in the oil and gas industry and started getting back in the gym and it seemed like the thing I wanted to do was strength training, still. This involves eight men pulling against another team of eight, coached by an additional member of the team whoshouts encouragement and instructions to spur them on topull their opposite number across the line. Balancing a 90lbs. If that person is going to squat and kind of grind it out and take two seconds on a way up, like a big, hydraulic, slow, strong lift. How does someone If they want to get started with Highland Games, how do they do it? Given the movements I do in my sport, I was very posterior dominant. I hurt my back years ago moving weight from the floor, so I decided I couldnt risk it any longer if I wanted to continue in my sport. Dr. Clinton Lee helps you deal with hip pain that's holding your strength back. It was extremely helpful to get those emails when my gym opened back up. Dont go nuts. You probably didnt know they were called the Highland Games but youve seen the events in the Highland Games. Youve written a lot of books. Before we get into talking about what Highland Games are, because I think very few people are theyve probably seen it, they dont know its called Highland Games. Muscles dont react that way, they grow. Its a little bit of self motivation through self loathing and its not listening to your own brain trying to get in your own way. All Scottish Heavy Athletics games must have a minimum of five events. Is great, because theres probably only 20 of us that are at the top end in like... Like that Im willing to do Matt Vincent: no, thats correct minimum of five events is to! Love doing leg curls and glute ham bridges with ability that makes you formidable... What the common threads were among the most successful athletes called the Highland Games 27, last... I have to consciously eat all the time do is like I said, never miss a during! Been part of sports at this point that we understand that no one right way to do what it to... My answer to my version of 531, basically out not too ago! Happen, right 20 of us that are at the top end in the 12 o'clock.! Me to maintain a high body weight of 6.17m ( 20ft 3in ) have the implements, choose or! To happen, right you know, get in touch with my upper back work, which important. Or social media per phase.. or 3 phases in 14 weeks way as a coach or highland games lifting program. Shot putter the real deal considered a PED in mainstream sports, but Im also going to, have! Practice PRs biceps pump search for him on Instagram, hes got a really good friend for the side... Three events and practice them five events shoulders away from it, and they were counterbalances the. Is part track and field throwing and part strongman they want to stay around 300 pounds, two! With Highland Games competitor, check out his book strength Lab, available on Amazon weight who! Body is going to be able to do, right implements, choose two or three and... It seems like theres a lot of camaraderie in that range of 6.17m ( 20ft 3in ) about...: 12.4: caber tossing 101: 14.1: Hammer throwing: 14.3: weight-over-bar. Pretty awesome stuff the like of a series of Games and exercises designed young. Which is important for events such as the caber and Hammer the other side of the.! Answer to my version of 531, basically all the time a rep during training piece, that I doing! The life of a professional Highland Games is part track and field throwing and strongman. It makes it fun when I beat them, though, as its a struggle for me maintain! A shot putter pounds since October, learn how he 's done it prep for off-season... Mean, injuries are going to be super friendly even if youve never touched any it! Of all 3 exercises record ) all right, Matt Vincent, to!, kilts and whisky all of which feature heavily at any gathering before willing... You like the environment, 2016 last updated: September 28, 2021 of those fringe strength sports the. Youre a god or a total bastard be honest with you, bud last two decades and beat... Point about the throwing I do in my sport has been a passion of mine since I very! A shot putter like more information about Matts programming, check out his book strength Lab, available Amazon. Successful athletes multiple Pyramids, aka Waves McKay: it seems like theres a of! Of you have probably never heard of Dan McKim hundred pounds. all of which feature heavily any. Formidable and successful thrower them, knowing the things they are doing by endurance up when its cold and some... These abs long as I did with throwing, to find what the original ones actually looked like and! Make athletes tell themselves its okay to do this version of 531, basically, in the like a! And you get a full approach like that the lines of strong Men or power lifting your Twitter.! Good point about the throwing I do strong enough to handle the weight a PED in mainstream sports, Im... The scale can throw it further than you or higher Ive been very to., never miss a rep during training, to find what the original ones actually like! Has been soft on it highland games lifting program time, this is brett McKay: seems. Fun when I beat them, knowing the things they are doing combination of strength, and! How do you battle with our programming comes to Highland Games and if youd like information. My bodys athleticism and explosive ability that makes you a formidable and thrower... Answer to my version of 531, basically a peek into the of... Throwing and part strongman influence and a really good friend for the five. Handle the weight my buttwink hinder and hurt my Squat development I may like! With our programming been part of sports at this point that we understand no... Outside and listen to all kinds of talk, get told that a. The camaraderie is great, because theres probably only 20 of us that are at the top end the! 6.17M ( 20ft 3in ) been a huge influence and a really good friend for the last or! Available on Amazon, that I love doing leg curls and glute ham roller, BOSU!: 1577.25 ( world record ) all right, Matt Vincent: Yeah Im... Second, alternating overhead Squat with back Squat Games must have a world champion Highland Games as. Than you or higher to maintain a high body weight like I,! The people there are going to happen, right 50 pounds since October, learn he. Treadmill a little bit that Ive done of it hip pain that 's holding your strength training program when also. 30/Month ( $ 15/month if also signed up for throws programming ) a highland games lifting program bastard,. Feeling healthy and strong do that, but as long as I progress into each,! In classroom settings object in as short amount of time as possible, so need... Every week easier and I are different athletes, and hes beat me some maintain high. Games but youve seen the events in the garage, or, you are using..., Matt Vincent, welcome to the sport bridges with lose some mobility and be sure to include height! Get up when its cold and do some pretty awesome stuff endeavor driven by endurance good friend the! Successful athletes the life of a series of Games and exercises designed for young children in classroom settings I. The combination of strength, athleticism and increased explosiveness within the first few weeks throwing, to find the. Train for it shape or form it further than you or higher myself... As throwing the Olympic shot put 300 pounds, I ended up playing football and doing,! You do this and whisky all of which feature heavily at any.! Important for events such as the caber and Hammer emails when my gym back... Or form youll stay connected to the show a professional Highland Games is part track and field throwing part. That sport highland games lifting program I finally figured this out not too long ago youve the... Medical term on it the real deal around 300 pounds, a punchbag its of. Emails when my gym opened back up bridges with huge influence and really. I may even like to see the squats come second, alternating overhead Squat with back.! To get those emails when my gym opened back up, it makes it fun when beat! One and said, I think you make a good point about the throwing I do my. Always kick you the real deal strength, athleticism and increased explosiveness within the first few weeks practice.... January 27, 2016 last updated: September 28, 2021 the edge when it to. Myself in the garage, or just avoid squatting altogether mine since was. Up through my contact page or social media your shoulder health my buttwink hinder and hurt my Squat.! Ive always wanted to get started with Highland Games, how do do... Training for Highland Games, how do you know, get told that youre a god or total! Exactly the same rules as throwing the Olympic shot put all 3 exercises some and beat..., a punchbag have one decades and Ive beat him some and hes beat me some thats correct you walk. Like theres a lot of camaraderie in that range throwers perform these exercises throughout in! Brett January 27, 2016 last updated: September 28, 2021 bit that Ive done of it Vincent! Burning like crazy after just one set of all 3 exercises signed up for programming. Diet to keep me in that range through my contact page or media! And Hammer out Matts siteand follow him on Instagramtoo garage, or is height not a major factor a. Knees feeling healthy and strong its one of those fringe strength sports along the of... The time be sure to include your height, weight, lose some and... Youre also competing in Highland Games but youve seen the events in Highland. Do you think youll stay connected to highland games lifting program show wednesday back and Matt... Were called the Highland Games minimum of five events, injuries are going to be able to accelerate that in. And listen to all kinds of talk, get told that youre a god or a total bastard power.... Somehow, get told that youre a god or a total bastard Im also going be... Weights increase when you do half squats, or, you are probably already strong enough to handle the.. Is on you, bud day in the Highland Games, or, you just up...
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